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Started By
Message
Just diagnosed with Type 2 Diabetes
Posted on 4/22/24 at 4:58 pm
Posted on 4/22/24 at 4:58 pm
I'm 48, and I was just diagnosed with Type 2 Diabetes. I'm 6' and weigh about 212 pounds. I put on 20 pounds in the last year. I've been prediabetic for around 14 or 15 years, and my A1C levels finally eclipsed the threshold and came back at 6.6. My doctor left it up to me as to whether or not I'd be prescribed medication (Ozempic), or if I wanted to wait 6 months and see if I can get my A1C levels down on my own. I chose to try on my own.
With that being said, I'm reading up as much as I can on a proper diet. My doctor mentioned Keto, and it seems that any of the low carb diets would benefit me. Are any of you going through this as well, and if so, how do you plan your meals out? What do your meals typically look like? I'll search through some of the threads here for more info, but please chime in.
As for working out, I injured my calf about 2 months ago and couldn't run. I injured it again about a month ago, but I've finally been able to run (slowly) a couple times without reinjuring it. That used to be my only workout, and I'd run 4 to 5 times a week. Now I'm cutting that down to 2-3 times a week and doing weight training 2-3 times a week. I just started this but since I can work out during lunchtime at work, it's easy to stick with. I'd like to get the A1C under control without meds, so I'm hopeful.
TLDR Version - 48 years old, A1C levels of 6.6. Offered Ozempic but would like to lower A1C with diet and exercise. What does your typical daily meal plan look like? Thanks!
With that being said, I'm reading up as much as I can on a proper diet. My doctor mentioned Keto, and it seems that any of the low carb diets would benefit me. Are any of you going through this as well, and if so, how do you plan your meals out? What do your meals typically look like? I'll search through some of the threads here for more info, but please chime in.
As for working out, I injured my calf about 2 months ago and couldn't run. I injured it again about a month ago, but I've finally been able to run (slowly) a couple times without reinjuring it. That used to be my only workout, and I'd run 4 to 5 times a week. Now I'm cutting that down to 2-3 times a week and doing weight training 2-3 times a week. I just started this but since I can work out during lunchtime at work, it's easy to stick with. I'd like to get the A1C under control without meds, so I'm hopeful.
TLDR Version - 48 years old, A1C levels of 6.6. Offered Ozempic but would like to lower A1C with diet and exercise. What does your typical daily meal plan look like? Thanks!
This post was edited on 4/22/24 at 5:00 pm
15
Posted on 4/22/24 at 5:11 pm to AFtigerFan
Give up alcohol. Find cardio less impactful on your joints. Swimming is great.
Posted on 4/22/24 at 5:13 pm to AFtigerFan
quote:
I've been prediabetic for around 14 or 15 years
You’ve known this for years and are now just starting to do something about it? I’d skip the keto and do either Animal Based 30 or Carnivore and you will destroy that A1C number in short order. People will downvote and claim you can’t eat those diets but they are just lazy. It’s sustainable and works for people over 40. It’s basically a cheat code.
Posted on 4/22/24 at 6:16 pm to AFtigerFan
You can reverse it if you truly want to.
Search Ken Berry MD on youtube and he has several instructional videos that will help you in what you are dealing with.
Search Ken Berry MD on youtube and he has several instructional videos that will help you in what you are dealing with.
Posted on 4/22/24 at 7:14 pm to AFtigerFan
Resistance (weight) training is the key. I did my research paper for my masters in nursing on the comparison of resistance vs cardio training as they pertains to lowering A1C. I was glad to see the results pointed to resistance training as the more effective route. Of course, combining the two is optimal.
You can find many research/journal articles stating the same results. For example, the National Institute of Health website has a research article titled "Resistance exercise training lowers HbA1c more than aerobic training in adults with type 2 diabetes."
You can find many research/journal articles stating the same results. For example, the National Institute of Health website has a research article titled "Resistance exercise training lowers HbA1c more than aerobic training in adults with type 2 diabetes."
Posted on 4/22/24 at 10:27 pm to AFtigerFan
I’m T2D that’s under control. I used a combination of diet, exercise and medication. My A1C dropped from 12.4 to 5.3. So far I have been steady for 2 years.
I eat keto. Started with 30 grams of carbs per day. That’s basically no starches, grains or sugar. Now I eat 50-60 carbs per day. I exercise 6 days a week. Resistance 3 days, cardio the other 3. I was taking metformin but no longer need it.
TL;DR eat right, move around more, lift heavy shite
I eat keto. Started with 30 grams of carbs per day. That’s basically no starches, grains or sugar. Now I eat 50-60 carbs per day. I exercise 6 days a week. Resistance 3 days, cardio the other 3. I was taking metformin but no longer need it.
TL;DR eat right, move around more, lift heavy shite
Posted on 4/23/24 at 9:45 am to AFtigerFan
quote:
Just diagnosed with Type 2 Diabetes
Check out this company that is dedicated to helping people reverse out of it.
Virta Health
Posted on 4/23/24 at 4:22 pm to AFtigerFan
Dont jump headfirst into Keto, you will fail. I would immediately add 30 minutes of walking to your day and cut out all liquid calories. Give that 2 weeks. After two weeks, you will have lost some weight and the ball will be rolling. At that point youll see that you CAN change your body and your motivation will then be at a level to start Keto.
Try a 48 hour fast before you try keto. If you have the discipline and motivation to do that, you are ready. If not, keep making small changes(add more walking, remove snacks) until you get to a more motivated state.
Hardly anyone can just jump into keto cold turkey and stay with it. Frankly, if you possessed that level of motivation and discipline(about your body) than you wouldnt be in the state you are right now.
Try a 48 hour fast before you try keto. If you have the discipline and motivation to do that, you are ready. If not, keep making small changes(add more walking, remove snacks) until you get to a more motivated state.
Hardly anyone can just jump into keto cold turkey and stay with it. Frankly, if you possessed that level of motivation and discipline(about your body) than you wouldnt be in the state you are right now.
Posted on 4/23/24 at 4:55 pm to AFtigerFan
Accept that it will kill you if you ignore it.
Find a healthy diet that's sustainable and forget about sugar, bread and processed food.
Exercise, a lot.
I assume you have an endocrinologist?
I know people who have controlled it with just diet, basically lower carbs and strict portion control.
Posted on 4/24/24 at 2:48 am to AFtigerFan
Most people will really drop A1C with good diet choices if they don't have other issues that are affecting glucose control. Forget running. Lift weights, maybe throw in some tabata stuff on something like a Rogue Echo Bike, or kettle bell swings, etc if you want to feel you're doing cardio.
Posted on 4/24/24 at 7:38 pm to AFtigerFan
There’s a g word that idk if we can it say here but if you stay away from it you’ll be healthy
Posted on 4/25/24 at 8:42 pm to AFtigerFan
Type 1 diabetic for the last 40 years. A1Cs run in the 4.5 - 4.7 range. I lift five days a week and eat high fat/protein and low carb. I weigh 184 and am 6’1.
Read the book “Diabetes Solution” by Dr. Richard Bernstein. Read it and follow it and lead a long and healthy life.
Read the book “Diabetes Solution” by Dr. Richard Bernstein. Read it and follow it and lead a long and healthy life.
Posted on 4/27/24 at 10:57 am to AFtigerFan
I’m late to the party but as far as controlling diabetes and eating with the family, my SO did it. We cook a lean meat, a vegetable, and a starch for supper. Say, chicken, broccoli, and potatoes. The one with diabetes skips the potatoes. Brought their A1C from 8 to 4.5 by basically eating only lean meat, vegetables, and limited fruit. Seasoned but not overly. No starch at all. That is the diet that worked with no medication, combined with exercise about 4 days a week.
Posted on 4/28/24 at 11:55 am to AFtigerFan
Mate you should get on the Keto diet ASAP. Sugar is heckin poison. Stop drinking alcohol too, it's poison.
This post was edited on 4/28/24 at 11:56 am
Posted on 5/7/24 at 7:46 am to AFtigerFan
I beat it. Hit 6.5, and the doctor gave me the same options. I dropped from 227 to 198 in 6 months strictly by changing my diet. Lose most breads, and pasta. I ate mostly meat and veggies, but still had an occasional cookie, or chocolate. No soft drinks, and 2 beers after cutting the grass. Did not even start exercising, as life is and will be busy. Screw your family's diet. It is your life you need to protect. Let them eat what they want, and you prepare what you need for yourself. This is not 1st grade and your mommy is packing your lunch. This is an almost 50 year old man with a lifetime of poor food choices. Fix it, and you will be fine, without Ozempic.
Posted on 5/9/24 at 8:14 pm to AFtigerFan
2 weeks in with just better eating habits and exercise and I’m down 10 pounds. I feel great, and I’m almost down to 200 lbs (202.4 this morning). I still have around 5 months before labs get taken again, but I’m looking forward to seeing how that goes.
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